If you’ve been sitting for a while, take a quick break to stretch or walk — it can help refresh your body and mind. 

Science shows that prolonged sitting has been linked to risk of a range of chronic diseases, including heart disease, obesity, diabetes, and even certain cancers. In many ways, sitting has become the new smoking — with serious long-term health consequences and a real impact on overall wellbeing.

But before you panic, know that the damage of sitting for long periods of time can be offset with regular movement breaks throughout the day. Research shows that moving even two to five minutes every 30–60 minutes can significantly improve metabolic and cardiovascular health.

If you’re looking for small ways to move more throughout the day, here are some Microsteps to try: 

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Set a reminder on your calendar or phone to move every hour.

It may seem like a lot –– but just standing up and shaking out your arms and legs for a minute counts. If you’re able to get out for a quick walk or a workout, even better.

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Consider investing in a standing desk.

Many desks have levers that allow you to sit or stand. Try alternating every hour or starting with just 20 minutes of standing. 

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Take the stairs instead of the elevator.

Research shows that climbing stairs burns about 20 times more calories than walking on flat ground, and going down about five times more. 

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In between meetings, stand up to do a few lunges, squats, or push-ups. 

Accessible bodyweight workouts are easy to incorporate into your routine and can help you carve out time for movement without needing gym equipment. 

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Remind yourself that movement can be partof your daily routine even if you exercise regularly.

Carving out an hour for a workout in the morning or after work is great, but consistent movement should be part of your daily routine — whether it's regular stretching, walking when possible, or simply getting up to move throughout the day.

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Keep a pair of hand weights near your workstation. 

Grab them in between tasks for bicep curls, tricep extensions, or shoulder presses to help you stay active during your workday. You can also use bottled water as a substitute for weights.

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